Energy balance
Zero-calorie alternate-day fasting (ADF) produces weight loss and metabolic improvements equivalent to moderate daily caloric restriction (CR) over 8 weeks, with a higher estimated energy deficit but similar absolute weight loss.
If you struggle with daily calorie counting, try alternating between eating normally and fasting (water/broth only) every other day. This pilot study suggests it works just as well as eating slightly less every day, without increasing the risk of regaining weight. Start with a test fast day to see if you can handle it.
Results suggest zero-calorie ADF is safe and tolerable, and is equivalent to moderate CR in producing short-term weight loss and improving body composition and metabolic parameters.
Why this rating
Randomized pilot study, small sample size (n=26), short duration (8 weeks).
Source
A randomized pilot study comparing zero‐calorie alternate‐day fasting to daily caloric restriction in adults with obesity
Victoria A. Catenacci et al. · Obesity · 2016
DOI 10.1002/oby.21581
More from this paper
- Alternate-day fasting (ADF) may lead to more favorable body composition changes (fat loss vs. lean mass gain) during weight regain compared to daily caloric restriction, potentially due to preserved resting metabolic rate.Limited
- Alternate-day fasting (ADF) preserves resting metabolic rate (RMR) better than daily caloric restriction during weight loss, as indicated by a non-significant decrease in adjusted RMR for ADF compared to a significant decrease for CR.Limited
- Alternate-day fasting (ADF) leads to a significant increase in Brain-Derived Neurotrophic Factor (BDNF) levels during the 24-week follow-up period compared to daily caloric restriction, which saw a decrease.Limited
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